Spicy Carrot And Coriander Soup

For those long winter days ahead this healthy soup, which is full of flavour, but low in salt, fat and saturated fat will perk up any home business grumbling tummy. Thick and hearty too.

Aromatic coriander is the perfect partner for sweet carrots. A great warming lunch to keep you going through your home working day providing one of your 5-a-day.

More croutons for your home business partner - if you're off the bread - sigh ...

Spicy Carrot and Coriander Soup for the perfect warming home working lunch

Prep time: 10 minutes

Cook time: 20 minutes

Serves 4

  • 2 tbsp olive oil
  • 1 onion, roughly chopped
  • 600g carrots, thickly sliced
  • 2 tsp ground coriander
  • 1 litre vegetable stock or half a stock cube dissolved in water
  • 1 ciabatta roll, broken into bite sized pieces (90g)
  • 35g chopped coriander leaves, from a pot of living coriander

Preheat the oven to 200oC, gas mark 6.

Heat 1 tbsp oil in a large saucepan and fry the onion, carrot and ground coriander for 5 minutes. Add the stock, cover and simmer for 15 minutes until tender.

Meanwhile, to make the croutons, toss the bread pieces in the remaining oil and 1 tbsp chopped coriander, place on a baking tray and bake for 10 minutes until golden.

Puree the soup and stir in the remaining coriander. Serve garnished with the croutons.

Hint and Tip

Replace half the carrots with sweet potatoes for a deliciously satisfying light lunch or snack.

Nutritional Information

Nutrient Per Serving Per 100g
Calories (kcal) 187 39
Calories (KJ)  780  160
Protein (g)  4  0.9
Fat (g)  7  1.5
 of which Saturated Fat  1  0.2
Carbohydrate (g)  28  6
 of which sugar (g)  14.5  3
Salt (g)  1  Trace
Sodium equivalent (g)  0.4  Trace

For more information about fresh herbs, how to cook them and how to look after them at home, visit www.freshlivingherbs.co.uk

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